Re: Nik
 

friday

bench

bar x10
135lbs x3
175lbs x5
195lbs x3
220lbs x3


WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 10
9 GHD Sit ups
6 Wall Ball 20/14
3 Power Clean 205/135



1000m Row (Time)
Max Effort 1000m Row

3 rounds even, I was afraid of the power cleans and took to long resting. I did not miss a rep. I should have pushed to a miss to make sure I was pushing hard enough.


I did not have time to row, I may make it up.

Re: Nik
 

A.M. warm up

25 reps all
GHDs
back ext
push ups
sit ups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Re: Nik
 

10:00 break

front squat

bar x3
135lbs x2
185lbs x1
215lbs x1
235lbs x2

not bad, hard, but ok.

Re: Nik
 

WOD
Metcon (Time)
21-15-9
Clean & Jerk 135/95
T2B

time 12:52

toe to bar slow. I really need to get them better.

Re: Nik
 

3:00 break

snatch work. Been a wile and need to get something going.

Re: Nik
 

A.M. warm up

25 reps all
GHDs
back ext
push ups
sit ups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Re: Nik
 

10:00 break

front squat

bar x3
135lbs x1
185kbs x2
215lbs x2
240lbs x2

not bad, but form goes to crap after first rep.

Re: Nik
 

strict press
bar x10
95lbs x5
105lbs x3
115lbs x3


eh.


WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 15
10 Deadlifts 225/155
15 Wall Ball 20/14


5 round 8 reps. paced out for my back, I did not go all out.

Re: Nik
 

A.M. warm up

25 reps all
GHDs
back ext
push ups
sit ups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Re: Nik
 

A.M. warm up

25 reps all
GHDs
back ext
push ups
sit ups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side